Looking for a nutritious, satisfying meal that keeps you full for hours? This High-Protein Healthy Sourdough Sandwich is the perfect balance of flavor and fuel. Made with wholesome sourdough bread, protein-rich eggs, cheese, and fresh vegetables, it’s a simple yet powerful combination that supports energy and satiety throughout the day.
Whether you need a quick breakfast, a balanced lunch, or a post-workout meal, this sandwich delivers high-quality protein, fiber, and essential nutrients in every bite. Plus, it comes together in minutes, making it ideal for busy weekdays.
Ingredients to Make High-Protein Healthy Sourdough Sandwich
- Sourdough bread
- mortadella (or turkey/ham)
- cheese (cheddar, gouda, or reduced-fat cheese)
- eggs, sliced
- bell pepper, sliced into rings
- cherry tomatoes
- A handful of fresh arugula or spinach
- Greek yogurt or light cream cheese (optional)
- Salt and freshly ground black pepper to taste
How to Make High-Protein Healthy Sourdough Sandwich
Toast the sourdough (optional)
Lightly toast the bread for extra crunch and structure.
Spread the base
Spread Greek yogurt or light cream cheese evenly on two slices of bread.
Build the protein layers
Add sliced eggs, cheese, and lean mortadella or turkey.
Add fresh vegetables
Layer bell pepper, tomatoes, and greens on top.
Season & assemble
Sprinkle with salt and black pepper. Cover with the remaining bread slices and gently press down.
Serve
Slice in half and enjoy immediately, or wrap for a nutritious meal on the go.
Why It’s High-Protein
- Eggs provide complete, high-quality protein
- Cheese adds extra protein and calcium
- Lean meat (optional) increases total protein content
- Greek yogurt boosts protein while keeping it lighter
Perfect for breakfast, lunch, or a post-workout meal that keeps you full and energized for hours.
Frequently Asked Questions
1. Can I make this sandwich ahead of time?
Yes! You can prepare it a few hours in advance. For best results, store it in an airtight container in the refrigerator and add fresh greens just before serving.
2. How much protein does this sandwich contain?
Depending on the type of cheese and portion sizes, it typically contains around 20–30 grams of protein per serving.
3. Can I use a different type of bread?
Absolutely. While sourdough adds great flavor and digestibility, you can use whole grain, rye, or high-protein bread instead.
4. How can I increase the protein content?
Add extra egg whites, cottage cheese, turkey slices, or even a spread of Greek yogurt for an extra protein boost.
5. Is this sandwich good for weight loss?
Yes, because it is rich in protein and fiber, it helps keep you full longer, which may reduce overall calorie intake.
6. Can I make it vegetarian?
Yes, simply skip the meat and add more eggs, cheese, hummus, or avocado for a delicious vegetarian option.
High-Protein Healthy Sourdough Sandwich
High-Protein Healthy Sourdough Sandwich
High-Protein Healthy Sourdough Sandwich
Ingredients
- 4 slices sourdough bread
- 2 hard-boiled eggs sliced
- 4 slices cheese (cheddar, gouda, or reduced-fat cheese)
- 4 slices lean mortadella or turkey (optional for extra protein)
- ½ bell pepper thinly sliced
- 6 cherry tomatoes halved
- A handful of fresh arugula or spinach
- 2 tbsp Greek yogurt or light cream cheese
- Salt and freshly ground black pepper to taste
Instructions
- Lightly toast the bread for extra crunch and structure.
- Spread Greek yogurt or light cream cheese evenly on two slices of bread.
- Add sliced eggs, cheese, and lean mortadella or turkey.
- Layer bell pepper, tomatoes, and greens on top.
- Sprinkle with salt and black pepper. Cover with the remaining bread slices and gently press down.
- Slice in half and enjoy immediately, or wrap for a nutritious meal on the go.
More High-Protein Healthy Breakfast Ideas…
Healthy High-Protein Gluten-Free Lentil Bread (High in Fiber)
